Below you will find a sample Functional Strength Lab – 3 Day Functional Strength Workout. You can find a downloadable copy that can be modified in Excel below. I have included spaces in the downloadable copy to record your progress for each workout type.
The only equipment needed for this exercise:
- Pull Up Bar
- Kettle Bell (25-45 lbs)
|Burpees (3 x 15)||Kettle Bell 2 Hand Swing (3 x 20)||Push Ups (3 x 30)|
|Pull Ups (3 x to failure)||Leg Lifts on Pull Up Bar (3 x 10)||Planks (3 directions x 30+ seconds)|
|Push Ups (3 x 40)||Chin Ups (3 x to failure)||Razors w/ Partner (3 x 12)|
|Body Squats (3 x 30)||Plyo Push Ups (3 x 15)||Kettle Bell Squat (3 x 20)|
|Abs 5 types (3 x 40)||Box Jumps (3 x 10)||Burpees (3 x 15)|
If you would prefer a downloadable version of this workout (with spaces to input your progress) you can find it, here.